5 Benefits of Brazilian Jiu-Jitsu to Women and Girls
While the world of Brazilian jiu-jitsu (BJJ) has traditionally been male-dominated, women and girls make up a growing part of the community. Walk into a BJJ gym these days and you will see females of all ages and ability levels having just as much fun as the guys—often even more!
In fact, lots of female celebrities have taken up the sport in recent years, including Scarlett Johansson, Demi Lovato, Gisele Bundchen, Milla Jovovich, Naomi Watts, Rebel Wilson, Margot Robbie, and Millie Bobby Brown, and the list continues to grow.
So, what is it about BJJ that draws these women and so many others (like me) to the mats? Here are just some of the benefits that every woman should know about.
You Learn Self-confidence
Researchers have found that self-confidence begins to decline in girls as young as 8 years old. That fearless courage that helps them to see past their limits continues to drop as they age. One of the best ways to help prevent this unfortunate statistic is through sports. Research has shown that girls who are physically active feel more positive about their abilities, both physically and academically.
Females who participate in martial arts like Brazilian jiu-jitsu gain the added advantage of learning to use their bodies to defend themselves and work with a sparring partner. When a woman steps onto the mat—no matter her age or physical abilities—she begins learning how to use her body as a tool rather than a limitation or hindrance.
The gift of jiu-jitsu lies in helping all students to empower their bodies and gain confidence.
You Can Improve Your Physical Fitness
Beyond cardio and weight training, there is plenty of fun and challenging ways to improve fitness, jiu-jitsu among them. The potential gains often include calorie burn and weight loss, muscle conditioning and body toning, better flexibility, increased stamina, and healthier joints, among others. Less visible but just as important, you will find mental fitness gains in BJJ. In addition to improved memory and acuity, that incredible endorphin rush you feel after sparring with a partner is linked to reduced stress and anxiety.
BJJ can also help women in unexpected ways. Elaine Winn began training at 69 at a Gracie Barra gym in Alabama. She lives with osteopenia (bone loss) and credits BJJ with improving her condition. Elaine, now a 74-year-old purple belt, bares the motto “Not too old and not too late.” Check out Elaine’s inspiring story here and on her Instagram page (@jiujitsu_grandma).
The best part is jiu-jitsu training never really feels like a workout in the traditional sense. Although you are burning calories and toning, you will likely find you are more focused on learning and having fun.
You Can Improve Your Physical Fitness You Learn Your Strengths and How to Use Them
Hélio Gracie once said, “Always assume that your opponent is going to be bigger, stronger, and faster than you. So, you have to learn to rely on technique, timing, and leverage rather than brute strength.” That is an important lesson for female students as BJJ helps us to look past size and strength.
Technique, timing, and leverage can be beneficial to women on the mat. Also, we often carry the advantages of flexibility, agility, attention to detail, spatial awareness, and maybe even a heightened pain threshold. Your shorter legs may help you wedge your knees in between yourself and your partner. Your flexible shoulders can help you to snake out of a near-submission. Being smaller than your partner may help you take their back easier.
Hélio, who stood 5’7” and just 139 lbs., dominated opponents much larger and stronger than him. He did this by learning his own strengths and how to utilize them against any opponent regardless of size or strength level. As women, we can learn from jiu-jitsu how to do the same.
You Learn Self-defense Techniques You Can Actually Use
This one seems obvious, but its importance cannot be overstated. An astonishing 1 in 3 women globally experiences assault and sexual violence, according to the World Health Organization. Waiting for systemic change has left many women feeling frustrated and scared for themselves and their daughters. Learning self-defense can make all the difference for women. Brazilian jiu-jitsu provides real-life techniques you can use to fend off an attacker, if necessary.
In fact, jiu-jitsu lends itself to self-defense more than any other martial art, mainly due to its approach. Other martial arts focus on standing moves like punching and kicking. When in a threatening situation, an attacker is unlikely to stand several feet away, accepting punches and kicks. Rather, they will likely attempt to grab you and may force you to the ground. This is when BJJ becomes useful, helping you to avoid being trapped and strangled or choked.
If forced to the ground, Brazilian jiu-jitsu specifically teaches you how to create space between you and the attacker, allowing you a better chance to get away.
Important note: If you ever feel threatened, get away immediately. BJJ techniques should only be used if you are trapped or restrained.
You Make Strong Bonds
Finally, a valuable benefit of BJJ lies in the connections you will make with other women on the mats. Just like in life, jiu-jitsu training includes ups and downs, and having the support of other females with the same experiences makes your journey richer and more personal. Those bonds are unlike those you will find anywhere else.
If you’d like an honest account of what your first year in jiu-jitsu as a female might be like, check out The First Year of Brazilian Jiu-Jitsu as a Woman.
Gracie Barra Jacksonville hosts a Women’s Class on Saturday mornings at 10 a.m., and all youth and adult classes at Gracie Barra are open to females and males. Join us and start your journey today!